Tempo Endurance Phase 1

This aerobic workout will pay great dividends for 400 meter sprinters.  Not only will it help them to increase their oxygen uptake, which will help to shorten their recovery time, but it will aid them in being able to accomplish more and longer workouts.  This workout, since the runs are done at a slower pace, will help the sprinter learn rhythm; and as the workout suggests, tempo.  Another vital byproduct of this workout is that it will also help to train the body to increase production of phosphate, which is a primary energy source.  The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts.  The rest factor is generally kept short-usually 2 to 3 minutes.

Examples of Tempo Endurance Workouts 

a. 8x200m                                2 minutes rest
b. 6x300m                                2 minutes rest
c. 50-100-150-200-300-350  Walk same distance for rest

"There is no shape like track shape." -FLSP